Backblast! Rio’s 7’s on 7th

AO: Steel Sanctuary
Q: Papi (Isaias Brito)
PAX: ransomware (Andrei), Matt (Squirmy), Green Thumb (Ray Perry), Tomahawk (Leo Brito Serafio), Rosco P (Rich O’Donnell), Spit Valve (Geoff), Billy Goat, fahrenheit
FNGs: None
Count: 9

WARMUP:
7 – SSH
7 – Good Morning
7 – Imperial Walker
7 – Cirfazio Arm Circle forward
7 – Cirfazio Arm Circle backwards

THE THANG:
1ST) Repeat X2

7 – Side to Side drag with Merkin (x2)
Stationary 7’s: Deadlift & Weighted LBC

2ND) Repeat X2

7 – Button Curls
7 – Top Curls
7 – Full Curls

7 – Bent Over Row
7 – Upright Pull
7 – Shoulder Shrugs

3RD) Repeat X2

7 – Weighted Calf Raises
7 – Overhead Press
7 – Weighted Squats
7 – Weighted In/Out
7 – Weighted Low Flutter Kicks
7 – Squat Thruster
7 – Tricep Extension
7 – Side Bends (each side)

MARY:
7 – Around the world
7 – Single Leg Weighted Homer to Marge

ANNOUNCEMENTS:
Luncheon today @ 11:30 am Burger Place. Neighbor to Neighbor Breakfast. Deacon Pre-runs. Deacon Sept. 27th. Deacon shirt available for purchase.

COT:
Prayers for Oscar Mayer (Shaun Hanna)‘s father in law, Billy Goat‘s friend. Students, teachers, and parents going back to school next week. Praise for Rosco P (Rich O’Donnell)‘s son graduation.